Antioxidant vitamins are an important defense against free radicals and oxidative stress. Oxidative stress occurs when the production of free radicals outweighs your antioxidant defenses. Oxidative stress has been implicated in a variety of conditions including heart disease, cancer, and diseases of the eyes, such as cataracts. A diet rich in antioxidants can reduce oxidative stress and may help reduce your risk of disease.
Free Radicals
Stable, non-reactive molecules will have electrons that are paired. According to "Understanding Nutrition," free radicals are atoms or molecules with one or more unpaired electrons. Free radicals are unstable and highly reactive. To regain stability, a free radical will steal an electron from nearby compounds, causing damage to the compound. Free radicals are formed in your body during normal metabolism and are also produced from exposure to various forms of pollution, such as cigarette smoke. Once formed, free radicals steal electrons from compounds inside your cells, thereby damaging cell membranes, DNA and proteins. This cellular damage may play a role in disease development.
Antioxidants
According to "Understanding Nutrition," antioxidants are compounds that protect your cells from the damaging effect of free radicals. The chemical structure of antioxidants allows them to neutralize free radicals by donating one of their own electrons. Antioxidants are formed naturally in your body and are also obtained through your diet. Vitamins E and C both primarily function as antioxidants, protecting various parts of your cells from free radical-induced damage.
Vitamin E
Vitamin E is a fat-soluble vitamin found in vegetable oils, nuts, seeds and green leafy vegetables. According to "Advanced Nutrition and Human Metabolism," in your body, vitamin E is most concentrated in cell membranes and other lipid-rich compartments. Vitamin E helps protect cell membranes and lipids from the damaging effects of free radicals. This protection may help slow the initiation of conditions such as heart disease and cancer.
Vitamin C
Vitamin C is a water-soluble vitamin found in fresh fruits and vegetables, especially bell peppers, broccoli and citrus fruits. According to "Advanced Nutrition and Human Metabolism," vitamin C helps protect the aqueous portions of your cell, where water-soluble compounds are found, from free radicals. Vitamins E and C work together to reduce oxidative stress and damage to your body caused by free radicals. A diet rich in fruits, vegetables, nuts and seeds will ensure adequate antioxidant protection from vitamins E and C.
References
- "Advanced Nutrition and Human Metabolism (Fifth Edition)"; S.S. Gropper, J.L. Smith, J.L. Groff; 2009
- "Understanding Nutrition (Twelfth Edition)";Whitney, E & Rolfes, S; 2011
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